This workout is a test of grip strength, core endurance, and cardiovascular capacity. The descending reps on pull-ups will let you push the pace early, but be mindful not to burn out before you hit the increasing reps on toes to bar. The Bike Erg serves as a steady engine test between these gymnastic movements, so find a sustainable pace that allows you to recover just enough to keep moving smoothly. Efficiency and pacing are key—plan your sets wisely and manage your grip to stay consistent throughout.

Score | Time to complete, add 1s for every rep not complete. 

Pull-ups | 3 sets or less.

Bike | Around 1:30 respectively.

Toe to bar | 3 sets or less.

Pushing Down on the Bar for Powerful Toes-to-Bar

Today, we’re concentrating on the technique of pushing down on the bar during toes-to-bar exercises. This method is essential for generating more power and momentum, which helps in lifting your legs to the bar more effectively. By pushing down on the bar, you engage your lats and stabilize your shoulders, creating a firmer base that supports the upward motion of your legs. This action not only helps in achieving a higher range of motion but also minimizes swinging, allowing for a more controlled and efficient movement.

PULL UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows

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TOES TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups    
V-Ups

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BIKE

Reduce Distance
375/340 Row
300/270 Ski
18/15 Cal Echo Bike
300m Run

With our gymnastics reps changing each round, athletes will be better off using their own machine today.  Therefore, if you need to substitute a different machine use the conversions.